fbpx Skip to main content

This website earns income from affiliate links, ads, and sponsored content.

Gluten-Free Firecracker Burger BurgerFit Friday

On Friday’s, BurgerFit CEO Alane Boyd gets creative with BurgerFit burgers, Koops’ Mustard, and SunGarden Sprouts! Alane uses ingredients from her home to create this delicious Homemade Paleo BBQ Sauce recipe with Spicy Brown Koops’ Mustard and SunGarden Sunflower Sprouts mix!

This recipe is sponsored by Koops’ Mustard and SunGarden Sprouts. You can order Koops’ Mustard at koopsmustard.com or on Amazon and order SunGarden Sprouts on their website.

Firecracker BurgerFit burger
The Firecracker burger packs sweet heat

I’m always looking for ways to spice things up and when my team asked me to make a BurgerFit recipe for the 4th of July that combined our sweet and heat recipes, I didn’t shy away. The gluten-free Firecracker burger is also Paleo, dairy-free, and Whole30-approved, so you can enjoy this burger while following your favorite dietary lifestyle!
“The best part is, your guests won’t even know that they’re eating a vegetable, or any picky kids that maybe don’t like orange food, they won’t even realize that sweet potatoes are in this!”
This BurgerFit burger is also the perfect way to use my new Firecracker Hot Sauce that we made with the Koops’ Jalapeño and Honey Mustard. One of my favorite BurgerFit burgers is the Sweet Potato and Rosemary so I thought it could be the perfect balance to the hot sauce in this recipe. It was also one of the funniest Cooking with My Friends episodes I’ve recorded.
If you don’t have time to make the Firecracker Hot Sauce before wanting to make this Firecracker BurgerFit Burger, you can replace the hot sauce with one of Koops’ Mustards already spicy mustards and it will come out delicious!

If you don’t have any broccoli & clover sprouts, some of the SunGarden sprouts that I think would be great on this burger are:

If you don’t have sweet potatoes on hand, you could experiment with using other sweet root vegetables in its place like: carrots and beets. If you don’t want your burger to turn red from the beets, use golden beets! Super helpful tip: don’t waste your time peeling beets! The whole beet is edible and there is no ned to take up your precious time on something you won’t be able to tell the difference in when you eat them.
We are always talking about how you can use any time of ground meat or your favorite meat replacement, if you are vegan/vegetarian, and when we made this burger (now multiple times because it is a household favorite), we used ground pork! You can use your preference of ground meat here. They also work great with ground turkey!
Once you’ve made this Firecracker BurgerFit burger, don’t stop at just eating it as a burger, use it in a deconstructed recipe! A few of my favorite BurgerFit Deconstructed recipes to eat with this BurgerFit burger are:

Watch the BurgerFit Friday Video

Get the recipe


Firecracker BurgerFit burger
5 from 1 vote

Firecracker Burger

Even those that don't love spice have a good chance of loving this burger! You can tone down the spice with Koops' Yellow Mustard, cheese, or even a little mayo (if you are into that). My mother and father-in-law loved this burger and are not fans of spicy food! If you are scared that this will be too spicy for you, start out by putting less of the hot sauce in the recipe your first time. The next time you make it, you can always add more if it wasn't too hot for you!
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: lunch, Main Course
Cuisine: American
Keyword: Dairy-free, Gluten-free, paleo, whole30
Servings: 6
Calories: 257kcal


Baking sheet
Measuring spoons



  • Preheat oven on 425 degrees.
  • Cut sweet potatoes into ½ in chunks and place on baking sheet. Drizzle with olive oil and sprinkle with salt.
  • Place in oven and roast for 20 minutes. When the timer is up, check sweet potatoes and if they are not cooked the way through, continue cooking until they are.
  • While potatoes are cooking, place ground meat in bowl with salt and Firecracker Hot Sauce. Wait to mix until sweet potatoes are added so that you don't overwork the ground meat.
  • Let cool for a few minutes, enough to be able to handle them without burning yourself.
  • Measure 1 cup of sweet potatoes and mash with a fork. Add them to the bowl with ground meat and mix ingredients together. Save extra sweet potatoes to serve as a side dish or throw into other meals.
  • Patty out your burgers.
  • Cook on skillet, in oven, or on grill
  • Serve with SunGarden Broccoli and Clover Sprout Blend on top along with your favorite condiments!


  1. If you have spice sensitive people that will be enjoying the meal with you, you can add less hot sauce to the burger and save some for putting on top.
  2. You can mellow out the heat in the burger by adding cheese on top.
  3. Add chopped greens, such as kale or spinach, to the burger recipe for even more nutrients!
  4. Don't have any sweet potatoes but still want to make this burger? Replace the sweet potatoes with carrots, beets, or radishes for an equally delicious Firecracker BurgerFit burger!
  5. Create your own BurgerFit Deconstructed recipe by putting these in a tortilla for taco night.


Calories: 257kcal | Carbohydrates: 15g | Protein: 14g | Fat: 15g | Saturated Fat: 6g | Cholesterol: 54mg | Sodium: 286mg | Potassium: 458mg | Fiber: 2g | Sugar: 3g | Vitamin A: 10688IU | Vitamin C: 2mg | Calcium: 36mg | Iron: 2mg
Did you try this recipe?Mention @GetBurgerFit or tag #getburgerfit!
koops' jalapeno mustard

Get the mustard featured in this BurgerFit Friday video

Koops' Mustard

Brings a little border heat to liven up any dish
koops' honey mustard

Get the mustard featured in this BurgerFit Friday video

Koops' Mustard

Serve up some real honey taste alongside your good home cooking

Get the sprouts featured in this BurgerFit Friday

SunGarden Sprouts

Add the perfect flavor and a whole lot of nutrition with the broccoli and clover sprout blend.
SunGarden Sprout Blend

Meet our Founder, Koops', and SunGarden

Alane Boyd headshot

Alane Boyd

Host of BurgerFit Fridays

Alane has kept her 40 lb weight loss off since 2013, and created BurgerFit and Cooking with My Friends as a way to get her family eating better. Her health journey started in 2012 after being diagnosed with high blood pressure and obesity. Frustrated and determined, Alane decided to make small, sustainable changes in her diet so that it would be maintainable for a lifetime. Now Alane maintains a healthy weight range and has incorporated quick and easy recipes that keep her picky family members eating better!

Koops' Host Trio

Koops' Mustard

Making Mustard Great Again

Koops’ isn’t your ordinary mustard. It’s extraordinary mustard. With 14 bold flavors that can satisfy any appetite, it makes good food great and great food amazing. We like to think our mustards make everything you spread them on a little better. Well, now your favorite mustard makes the planet a little better too. Sustainably farmed, these organic varieties have all the flavor and texture of the mustard you love.

sungarden sprouts 2

SunGarden Sprouts

Industry Leader in Sprouting

SunGarden Natural Ingredients are sprouted seeds with intriguing nutritional benefits. There’s a period right after a seed has sprouted, but before it’s a plant, when the potential for nutrition, taste, and performance rises. With less bitterness and more nutrition, sprouted grains and seeds are popping up everywhere. We can sprout, dry, and mill to meet customer specifications. By choosing us you can be sure that all products have undergone rigorous quality and food safety processes to ensure our ingredients are among the safest in the industry.

How We Met

BurgerFit and Koops’ Mustard met before going to the World Food Championships. Since mustard pairs perfectly with burgers, BurgerFit offered samples of Koops’ Mustard in their Tasting Pavilion booth. From there, they continued their relationship by partnering for BurgerFit Friday.

BurgerFit and SunGarden met through mutual connections in the same town where BurgerFit is headquartered. Both companies immediately connected through helping people eating healthier. Sprouts are a perfect, simple addition to any mal and we love how well they go with BurgerFit.

About BurgerFit

BurgerFit helps make eating veggies fun and delicious for your pickiest of eaters! Our new take on an old classic combines veggies into delicious meat burgers, transforming them into healthy meals that everyone from 2 to 82 years old can enjoy. Each recipe has been tested with kids of all ages, both young and the grown ones. You’ll have them eating beets (and loving it) before they know it!

Alane Boyd

Alane is the co-founder of BGBO Co, a business consulting company that helps business owners achieve their biggest goal and overcome their biggest obstacle. She is also the creator of BurgerFit and the host of Cooking with My Friends. Both were started to inspire people to eat healthier.


  • Mellissa Ricks says:

    5 stars
    This recipe is a bomb! We tried it yesterday and I couldn’t get over to how tasty the entire burger was. The pork meat, sweet potato and the hot sauce combined together is something I thought I’d never love but I did. I have shared this recipe to my friends and I couldn’t wait for their feedback.

Leave a Reply

Recipe Rating